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STRESS Part 2- Handling the Mind/Body Connection

Get Cortisol Levels Back Down to Normal

Many of you have requested the solution to lessening some of that unwanted belly fat. Remembering that stress, cortisol, and belly fat are connected (see previous post), the key to managing cortisol overexposure is to manage the stress itself. When this happens, cortisol is lowered in the bloodstream so the body can return to its normal functioning and be freed from responding as if it were in a fight or flight situation (remember you are not really being chased by a bear, and especially not all the time!)

The Power of Relaxation

One of the greatest ways to manage stress is through relaxation. It can come in many forms such as guided imagery, meditation or prayer, good old “R&R”, proper sleep hygiene, etc. People often say they don’t have enough time to relax. I argue that relaxation is often more of a state of mind than the state of our daily schedule. When the mind is able to relax, so is the body and its hormone response to stress. Luann Sandahl, who happens to be my mother-in-law, is a talented therapist who adds insight into two major ways to create relaxation with the mind.

Breathing

“When stressed the speed of our breathing increases and becomes more shallow. Try breathing fast and shallow for a moment. You get light headed! That gives us an idea how quickly a change in breathing can change our physical situation. When we take control of our breathing by taking deep, abdominal breaths we are signaling to our brain that the situation is not as bad as it thinks. A very simple way to start is by taking deep breaths on a count of 1,2,3 as we inhale 1,2,3,4,5,6 as we exhale. (Note: you are not holding your breath. The idea is to exhale for twice as long as you inhale.) This is especially effective if we breathe deeply, using our diaphragm. One way to see if you are breathing deeply enough is to rest your hand over your belly button and try to move your hand outward when you breathe in.”

Thinking

“When our brain perceives a stressful situation it shuts down higher level thinking and goes into emergency mode. It starts scanning for exit strategies and self-defense plans. Imagine the last time you had an argument with someone. Now check the muscles in your shoulders and neck. Just imagining an argument will often cause our body to begin tensing up to defend itself! That is an example of how thoughts can change our physical situation.

When we take control of our thoughts by imagining pleasant things we are signaling to our brain that we are okay. One of the most popular ways to do this is to imagine your favorite part of your favorite vacation. Close your eyes and really get lost in the moment. What were you seeing, smelling, and feeling? Was there a beautiful sunset to look at, the smell of the beach, and the feeling of sand beneath your toes? The more senses you can imagine the better. Were you sipping a fruit drink and hearing the sound of seagulls calling? Once you get an image locked into your mind, come back to it every time you want to take a time out from stress.”

Conclusion

Unfortunately I can’t promise that just because you learn to relax your belly fat will instantly disappear, but in combination with proper diet and regular exercise your body will relearn how to properly store and distribute fat. A healthy lifestyle helps the body deal with stress in the first place. As an exercise physiologist and personal trainer, I believe exercise is of course another powerful stress management technique.

For further reading I highly suggest you check out the following link from the New York Times:

http://well.blogs.nytimes.com/2009/11/18/phys-ed-why-exercise-makes-you-less-anxious/?em

STRESS Part 1

Too Much Belly Fat? Get Less Stressed!

Yes, you read that right. Too much stress—especially chronic stress, can lead the body to store fat in the abdominal region. Researchers continue to uncover the detriments of everyday stress on the body. Stress can be mental, emotional, or just day to day busyness that has overtaken the lives of many Americans (and probably many of you reading this!). The connection between abdominal fat and stress is linked with chronically high levels of a hormone called cortisol.

What Is Cortisol?

Cortisol doesn’t deserve an entirely bad rap. When our body thinks it is in danger (aka stress), the adrenal glands release cortisol into the blood stream as part of our “fight or flight” response. Cortisol gives us a quick burst of energy, heightened cognitive function and lower sensitivity to pain. However, in today’s culture our stress rarely occurs in isolated incidences like it did for our ancestors (can you imagine being chased by a bear?!) Our day to day stress is often relentless so the body perceives it is in danger, causing chronically high levels of cortisol.

The Belly Fat and Cortisol Connection

Within our cells, we have a fat storage enzyme that when overexposed to cortisol causes adipose (fat) tissue to store greater amounts of fat. And (as if that wasn’t bad enough) it also causes an increase in the overall number of fat cells, especially within the abdominal region¹. Interestingly, excess cortisol has also been associated with blood sugar imbalances, high blood pressure, altered inflammatory responses, decreased muscle tissue, impaired cognitive performance, and lowered immunity. So, research is telling us we need to look at the entire lifestyle when dealing with excess abdominal fat and obesity—stress, food intake, and physical activity levels.

Now you know the stress and belly fat connection, so stay tuned for the next post to look at solutions for a stressed lifestyle and unwanted belly fat!

¹ Talbott, Shawn (2007). The Cortisol Connection: Why Stress Makes You Fat and Ruins Your Health- And What You Can Do About It. Alameda, CA: Hunter House, Inc.

Book Review: Moosewood Cookbooks

For a little diversion from the exercise world and more into the wellness world as a whole, I wanted to highlight a great series of cookbooks for healthy living. Moosewood, Inc. has published 11 cookbooks. What began as a small restaurant has grown into one of the thirteen most influential restaurants of the 20^th century according to Bon Appetit magazine. For more about Moosewood, Inc, check out its website: www.moosewoodrestaurant.com.

For these vegetarian cookbooks, forget the image of rubbery soy burgers freezer wrapped in plastic. Instead you get flavorful and healthy options for better living.

I am the first to say I am not a vegetarian, but I appreciate vegetarian food. Here are some benefits to saying “yes” to vegetables instead of meat a little more often:

1. Less saturated fat helps avoid heart disease (not to mention bulging waistlines)
2. Mother Earth will love you for it! The extra meat and calories in our American diet put almost as much greenhouse gases in the air as driving a small car for a year¹.

Here is one of my favorite Moosewood recipes. If you have been to a party with me in the last year, you have probably tasted it!

One Step Bean Guacamole from Moosewood Restaurant Low-Fat Favorites

1 avocado, preferably Hass (if they are small I use two)
15 oz can cooked kidney beans, drained
½ cup prepared Mexican style red salsa
1 to 2 tablespoons chopped fresh cilantro
Salt and ground black pepper to taste (optional)

Halve the avocado lengthwise and gently twist the halves to separate from the pit. Make lengthwise and crosswise cuts about ½ inch apart in the flesh of each half. Scoop the avocado cubes out of the skins and into a serving bowl. Stir in the kidney beans, salsa, and cilantro. Add salt and pepper, if desired.

¹University of Chicago (2006, April 14). Study: Vegan Diets Healthier For Planet, People Than Meat Diets. ScienceDaily. Retrieved September 28, 2009, from http://www.sciencedaily.com/releases/2006/04/060414012755.htm

Muscle Soreness or Injury?

Often it is hard to tell if you are injured or sore. If you’ve just gotten into a new routine or increased the intensity of one you are used to doing, injury can be a frustrating set back. Under these circumstances soreness is also common and it is often hard to tell the difference. Here are a few tidbits to help you decipher between the two.

Deciphering the difference

There are a few rules of thumb I use to discern the difference between soreness and injury.

• Pain only on one side of the body – It is more likely to be an injury, because soreness is usually present on both sides of the body
• Pain decreases while warming up or moving around – You are probably sore, because increased movement and circulation usually lessens soreness while it can make injuries hurt even more
• Sharp or radiating pain, numbness, swelling – Probably an injury, because soreness shouldn’t cause any of these
• Pain subsides after 4-5 days – More likely than not you simply had soreness, because injuries often linger longer. See a doctor or physical therapist to get a proper diagnosis and speed up your recovery time.

Types of Injury

Acute injuries occur suddenly and examples include broken bones, sprained ankles, or bruising. These are easy to detect because they usually require immediate attention. Chronic injuries (or overuse injuries) are more easily mistaken for soreness. They are caused by repeated stress on one part of the body and often from doing the same activities frequently. It is often hard to pin point an exact moment when the injury occurred because often it will begin to hurt while not doing the specific activity or randomly present itself. Examples include stress fractures, IT band syndrome, or tendonitis.

What is Soreness?

There is no doubt soreness can be intense and annoying. Delayed Onset Muscles Soreness (DOMS) is the term used to describe muscle soreness from physical activity that occurs 12-48 hours after exercise. It is caused by suddenly increasing the intensity of a given activity or starting a new activity altogether.

Working Out at Home

Many people prefer to work out at home out of convenience rather than go to a gym or other public place. Is this okay? A well-balanced workout can be achieved within the home given the proper workout equipment and an effective routine.

What exactly do I need?

In terms of equipment I recommend free weights or resistance bands for strength training, a stability ball, a soft surface for stretching and core exercises, and some method for doing cardiovascular exercise. Treadmills, stationary bikes, and elliptical machines are great but not necessary if you are willing to get creative or get outside.

A few things to think about

• Knowledge is power- The more you know (and put into practice), the more likely you are to see results and be safe. Your routine should be well-rounded; otherwise you risk developing muscle imbalances or injury. Remember that form is everything with strength training, and it can mean the difference between seeing results or staying stagnant in your fitness. Similarly, the proper duration and intensity is essential for cardiovascular exercise.
  
  
• Watch out for workout DVDs- DVDs are only effective if you already have experience in that area. Especially watch out for yoga and Pilates DVDs. While both activities are great for the body, both require very specific positions and movements to be done properly (and safely). Unless you have a few years of experience, work with a trained professional to ensure your body can tell whether it’s in the right position or not.
  
  
• Don’t skimp on the warm up and cool down. While everyone is busy, these two components are just as important as the workout itself. If you drove your car around with pedal-to-the-metal and screeching halts all the time, your car would overheat and break down faster. It’s the same with your body. Resist the temptation to just dive in – set aside 5 minutes at the beginning and the end of your workout to be kind to your body.

Exercise and Pregnancy Part 2- Postpartum

The second article in this two part series on pregnancy and exercise focuses on another frequently asked question from women: “I just had a baby and when can I start exercising?” The postpartum mom may be exhausted from lack of sleep and the many life changes that come with a newborn, but this is a frequent question from women who are anxious to get that pre-pregnancy body back.

“When can I start exercising again?”

The timing of your return to exercise postpartum depends on the type of delivery as well as level of physical activity during pregnancy. I always encourage women to get clearance from their doctor before starting any kind of new program. If you had a vaginal delivery, exercise can be resumed within weeks of delivery. With a vaginal delivery, many women experience a gap in their abdominal muscles from pregnancy and delivery – that’s normal. If this separation exists, core exercises shouldn’t be resumed too early and it may take up to 8 weeks for this to heal. In the event of a C-section, recovery time will be longer and may require waiting longer before exercising. Core exercises must be resumed with caution to ensure that the incision heals properly.

“What can I do?”

Walking is always a great option at first. Gradually adding strength training back in will help improve muscle tone and improve body composition. I always encourage mothers to ease back into it slowly but faithfully. With proper nutrition and consistency in exercise, it’s amazing how Mother Nature will help you out and shed those extra pounds over time. And last but not least, during postpartum set aside time with your spouse or significant other, too, and enjoy this exhausting but very special time in life.

Exercise and Pregnancy Part 1

When I have friends, family or clients who become pregnant they often ask me for guidance with exercise. My first piece of advice is “keep exercising!” Research has shown that both cardiovascular and strength training are perfectly safe up until delivery unless an OB-GYN advises otherwise. Exercise is good for both the mom-to-be and the baby, and it helps in delivery, too. As with any exercise program, there are guidelines that should be followed. Here are some easy tips to keep you fit and safe during pregnancy.

• Listen to your body. If you feel faint, dizzy or weak stop exercising for that day. Otherwise, it is still safe to challenge yourself as long as it’s not painful. Your overall capacity for exercise will be reduced the closer you are to delivery, but that doesn’t mean it needs to cease entirely. Focus on maintaining your fitness rather than increasing it.

• Keep up with the core work (for the most part). Core work is still a beneficial part of your exercise regimen. However, during the second and third trimesters remove any exercises that involve lying on your back. You want to ensure adequate blood supply to the uterus after the first three months.

• Shorter Stretching. It is best to avoid deep, prolonged stretching during pregnancy. The pelvic joint and other ligaments are becoming looser in preparation for labor and you can risk overstretching them. You can thank the hormone Relaxin for this. Also avoid exercises requiring balance (i.e. walking lunges or anything on one leg).

• Do Kegel exercises daily. Kegel exercises are very safe and strengthen the pelvic floor to help during delivery. Developing these muscles during pregnancy also helps to prevent incontinence postpartum. For more information and exercises visit http://www.mayoclinic.com/health/kegel-exercises/WO00119.

For previously sedentary women who become pregnant it is perfectly safe to begin exercising during pregnancy. Walking is usually a great option as well as upper body strength training. Any mom with young children will testify of the upper body strength it takes to cart around a newborn, baby or young toddler who just keeps getting heavier!

What is the "Core"?

For my first blog post, I thought it would be appropriate to touch on a topic that has become quite the popular buzz word in fitness- the “core”. While most people ask me how to tone that stubborn mid-section we all deal with, the core muscles are also very important for posture and everyday movement such as twisting, bending and moving side to side.

Think of your torso as an apple core. An apple is edible from the skin all the way down to its deepest part of the core. Like an apple, we have superficial muscles close to our skin and also ones that go deeper down close to our organs and spine. It is the deepest muscles within our core that have greatest functional significance. One of the most important core muscles, transverse abdominis (TA), lies underneath the top abdominal muscle (the muscle that creates the “six pack”). Think of the TA like a built-in corset. Without it, we’d all be gumbies with protruding bellies who couldn’t hold our torso up straight.

The best way to know what the TA feels like when it is contracted is to force a fake cough. That burning feeling deep in the torso is the TA. Another way to remember what it feels like is to think about the muscular burn created when laughing hard. It is called a "belly laugh" for a reason—it involves the work of the deepest core muscles.

Unfortunately, most people spend most of their time on “ab work” that misses the TA and only goes skin-deep. As with the apple, strength and support involves core muscles that go all the way around the body, too. (i.e. the TA, obliques, and lower back). You want to be able to prevent gumby action in all directions!

So is there one magic exercise that will tone your tummy? Unfortunately there is not. But with consistency and a variety of exercises, your core muscles will get stronger and help you become more efficient in everyday movements. The “core” has rightfully earned its place as a popular buzzword and hopefully it will make it into your workout routine.